CrossFit Weddington – CrossFit

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Warmer (No Measure)

3 min Constant Plate Movement

Foam Roll T’s and Lat

3-5 min Mobility

Monster Walk

10 Pallof Press per side

3 Round NFT

10 Alt Lunges

10 Push-up

10 ABMAT

A: Hang Power Snatch (3 every 2 min x 6 Building)

B: Metcon (AMRAP – Reps)

8 min Ladder

2 Alt DB Snatch 45/25

2 Burpee

4 Alt DB Snatch 45/25

4 Burpee

6,6,8,8,10,10,12,12……

C: SkiBiRo (Calories)

Ski, Bike, or Row

:20 Sec Sprint EMOM for 8 min total rest for :40 sec each min. Score is total cal

Finished (No Measure)

3 rounds

100ft Baby Carry w/ KB

:30 sec Side Plank per Side

:30 sec Couch Stretch each side

1 min Straddle Stretch

Down Dog 1 min